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Glenn's Mod Jefit Sample Beginner Routine

Shared By : gschuster

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 123

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Description

Modified Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 6 day split routine consists of chest, shoulders, back, arms, legs and abs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. Modified for my Smith Machine and dumb bells. Modified to shorter routines and 6 day/wk to fit my schedule.

Day 1

Legs and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	120 sec	5	5
Upper Legs		Dumbbell Lunges	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Abs		Cable Seated Crunch	60 sec	10	3

Day 2

Shoulders and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	15	3
Abs		Oblique Crunches	60 sec	20	3

Day 3

Back and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Dumbbell Deadlift	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	3
Abs		Leg Raise	60 sec	15	3

Day 4

Biceps, Forearm, and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Alternate Hammer Curl	60 sec	10	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	10	3
Abs		Air Bike	60 sec	20	3

Day 5

Chest and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Machine Fly	60 sec	8	3
Abs		Crunches with Legs on Bench	60 sec	15	3

Day 6

Calves, Triceps, and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Lower Legs		Smith Machine Reverse Calf Raises	60 sec	8	3
Triceps		Smith Machine Close Grip Bench Press	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Abs		Dumbbell Side Bend	60 sec	20	3

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